Keto avocado meaʻai hua manu

He aha ka nā hua hoʻopiha i mea ʻono loa?

Hele kēia meaʻai hua manu i kahi pae ʻē aʻe ma ka hoʻohui ʻana i kekahi o nā mea pono keto: avocados. Inā noʻonoʻo ʻoe i hana ʻia e ka mayonnaise kāu mau hua i ka ʻaila, ʻaʻole ʻoe e manaʻoʻiʻo i ka momona o ka waha o kēia mau hua daimonio ma hope o ka hoʻohui ʻana i ka avocado.

Me ka manawa hoʻomākaukau no 10 mau minuke wale nō, ʻo kēia mau kīʻaha haʻahaʻa haʻahaʻa, gluten-free appetizer ka mea hoʻohui kūpono inā makemake ʻoe e hoʻohiwahiwa akā ʻaʻole makemake ʻoe e puhi i ka umu. ʻO wai ka manawa no kēlā?

ʻO nā mea nui i loko o kēia Ketogenic Stuffed Eggs:

• Nā pua.
• Avocado.
• Onioni.

ʻO nā mea ʻē aʻe i koho ʻia:

• ʻO ka pauka chilli.
• ʻO ka pepa Cayenne.
• ʻAi wela.

3 mau pono olakino o nā hua avocado stuffed

# 1: hoʻomaikaʻi i ke olakino naʻau

ʻO ka oxidation o LDL cholesterol kekahi o nā ʻanuʻu nui i ka holomua o ka maʻi puʻuwai. ʻO ka mālama haʻahaʻa ʻana o ka mumū a me ke koʻikoʻi oxidative haʻahaʻa ʻelua mau ʻāpana koʻikoʻi o ka puʻuwai olakino.

Loaʻa i nā hua ka lutein a me ka zeaxanthin, ʻelua mau phytonutrients maikaʻi loa no ka olakino o ka naʻau a me ka pale ʻana i ka maʻi cardiovascular. ʻO ka Lutein, he pūhui antioxidant, kōkua kūikawā i ka hoʻoponopono ʻana i ka HDL (high-density lipoproteins) a me LDL (low-density lipoproteins) a hiki ke kōkua i ka pale ʻana i kou puʻuwai ma o ka pale ʻana i ka LDL mai ka hoʻokahe ʻana ( ¹ ).

Hiki i nā phospholipids i loko o nā hua ke loaʻa nā hopena pale ma ka puʻuwai. Ua hōʻike ʻia nā hoʻokolohua preclinical e hiki i nā phospholipid hua manu ke kōkua i ka hoʻomaha ʻana a me ka hoʻoponopono ʻana i ka cholesterol, a laila hiki ke pale iā ʻoe mai ka maʻi cardiovascular ( ² ).

# 2: hoʻomaikaʻi i ke olakino ʻōpū

ʻO kahi meaʻai maikaʻi ʻē aʻe i loaʻa i nā hua he glycine. ʻO Glycine kahi amino acid, e like me nā haʻawina, pili pono i ka hoʻohaʻahaʻa ʻana i ka mumū o ka ʻōpū a me ka pilikia o nā maʻi e like me ka colitis ( ³ ).

Ma nā haʻawina holoholona, ​​​​hoʻemi ka glycine supplementation i nā kemika inflammatory a hoʻopau i ka maʻi maʻi, ulceration, a me nā loli inflammatory i ka ʻōpū. Ke alakaʻi nei kēia mau hopena i ka poʻe noiʻi e hoʻoholo e hiki i ka glycine ke lilo i meaʻai pono no ka poʻe me IBD (irritable bowel disease) ( ⁴ ).

# 3: kākoʻo i ke kaumaha kaumaha

Hoʻopiha ʻia nā hua me ka protein; ʻoiaʻiʻo, aia ma kahi o 6 grams o ka protein i kēlā me kēia hua. ʻO kēia koʻikoʻi kiʻekiʻe o ka protein e kōkua i ka hoʻomāʻona i ka makemake o kou kino ma ke ʻano hiki ʻole i nā meaʻai ʻē aʻe. Hōʻike nā noiʻi hiki i ka meaʻai momona i ka protein ke kōkua i ka hoʻomaikaʻi ʻana i ke kaumaha a me ka hakakā ʻana i ka momona ma o ka hana ʻana i nā hormones satiety a kōkua iā ʻoe e hoʻonui i kou hoʻolilo ikehu ( ⁵ ).

Eia kekahi, ua hoʻopili ʻia ka lutein i loaʻa i loko o nā hua manu i ka hoʻoikaika kino kino, kahi mea nui i ka pohō kaumaha ( ⁶ ).

Ka wai o lima hiki no hoi ke kokua i kou mau pahu hopu kaumaha. Me kona ʻono citrus, hiki ke lilo i mea pani maikaʻi loa e hoʻohui i kāu mau meaʻai ma kahi o nā kō alakaʻi i ke kaumaha. Eia hou, ua hōʻike ʻia ka noiʻi e loaʻa i nā limes ka mana kūlohelohe e hoʻoulu i ka pohō kaumaha ( ⁷ ).

ʻAvocado Stuffed Egg

E hōʻiliʻili i kāu mau meaʻai a pau, e hoʻomākaukau i nā hua manu a hoʻomākaukau e hana i kahi sanwiti ʻono a piha.

Ke ʻae ʻoe i kāu mau hua i hoʻolapalapa ʻia e maʻalili, e hopu i kahi kīʻaha liʻiliʻi, ʻoki papa, a me ka pahi. E hoʻohana i ka pahi e ʻoki i nā hua i ka hapalua ka lōʻihi. Wehe i nā yolks mai ka hua manu a mālama iā lākou i loko o ke kīʻaha.

E hoʻohui i ka avocado, ʻaʻakaʻulaʻula, wai lime, coriander, paʻakai, a me ka pepa ʻeleʻele i loko o ke kīʻaha me nā yolks hua. E lawe i ka ʻōpala a mash i nā mea a pau a hui maikaʻi.

I kēia manawa, e lawe i kāu mau hua keʻokeʻo i ʻoki ʻia, e waiho i loko o ke kīʻaha a hoʻopiha i kēlā me kēia hua manu keʻokeʻo me ka huʻu hua manu a me ka hui ʻana o ka avocado, e hoʻopau i kēlā me kēia me kahi liʻiliʻi paprika a me kahi coriander hou hou.

ʻAvocado Stuffed Egg

ʻO kēia mau huamoa Avocado Deviled e hana wikiwiki a loaʻa iā ia nā pono olakino he nui e kau ana i kahi wili hou i kahi kīʻaha ʻAmelika maʻamau e hauʻoli ai ka ʻohana holoʻokoʻa.

• Huina manawa: 10 minutos.
• Nā Hana Hana: 12 ʻāpana.

Nā meaʻai

• 6 hua nui, paila paakiki.
• 1 ka avocado pala nui.
• 1 punetune o ka wai lime a i ʻole ka wai lemon.
• 1 punetune o ka onion ulaula i oki loa ia.
• 2 punetēpuni coriander i ʻoki ʻia.
• 1/4 teaspoon o ka paʻakai kai a i ʻole ka paʻakai kosher.
• 1/4 teaspoon o ka pepaʻeleʻele.
• 1/4 teaspoon paprika puhi a i ʻole paprika maʻamau.

Nā kuhikuhi

1. Eʻoki i nā hua i ka lōʻihi, e wehe i nā yolks a mālama i nā hua.
2. E hoʻomoʻi i nā yolks hua manu, avocado, aniani ʻulaʻula, wai lemon, cilantro, paʻakai, a me ka pepa i loko o kahi kīʻaha liʻiliʻi. Mash a hoʻoulu maikaʻi e hui.
3. E kau i nā ʻāpana keʻokeʻo hua manu i loko o kahi pola nui. E hoʻopiha i nā ʻāpana hua me ka hui ʻana o ka avocado a me ka hua manu. Inā loaʻa iā ʻoe kahi ʻeke paipu, hiki i kēia ke hoʻololi iki i ke kaʻina hana. E hoʻonani me kahi pine o ka paprika a me ka coriander keu inā makemake ʻia.

Nutrition

• Nui ʻāpana: 1 ʻāpana (½ hua manu).
• Kālā: 56.
• Nā momona: 4 g.
• ʻAi-kaloli: 1 g.
• Kapua: 1 g.
• Pūnaewele: 3 g.

Hoʻopiliʻia nā Palabras: hua manu ʻavokado.